Should Pregnant Women Eat Nuts?
Good nutrition, exercise and some basic common sense is all that is needed to ensure your baby’s best chances in life, although most of us find it is easier to want good health rather than to do what it takes to get it. Should pregnant women eat nuts is a common concern in mothers these days and this article hopes to alleviate some of those concerns and provide advice to bring you one step closer to making healthier food choices for you and your bub.
Nut allergy research
Due to increasing concerns around the effects of nut allergies, some women have been advised to avoid eating nuts during pregnancy or while breastfeeding in the hope that this will reduce the risk of their baby potentially developing a nut allergy, however there is no substantial evidence to suggest that avoidance of eating nuts during pregnancy helps.
A recent study by Dr Michael Young, a leading physician in allergy and immunology at Boston Children’s Hospital, showed that women who were eating nuts during pregnancy up to five times a month, had babies who experienced a lower risk of developing nut allergies in childhood.
In addition, the American Academy of Pediatrics (AAP) conducted a review of clinical evidence regarding nutrition during pregnancy and breastfeeding in relation to the development of allergies and they also determined that there is no evidence to show that the food a woman eats while pregnant affects the chance of their child developing an allergy.
Furthermore, the Australasian Society of Clinical Immunology and Allergy (ASCIA) delivered a similar recommendation, and advised mothers against restricting diets which they warn can adversely affect the nutrition and weight of both mum and baby during pregnancy
So, provided you are not allergic to nuts, eating nuts during pregnancy can be a great way to provide your body with the vitamins and minerals that need that extra bit of attention when you are pregnant. These primarily include iron, folate, calcium and omega-3 fats.
What nuts should pregnant women eat?
If you have options in what kind of nut you can cook with or enjoy raw, almonds are a great treat. Almonds are a triple-threat to poor health because they can lower your cholesterol, fortify your blood cells, and fuel your body with protein. As if that weren’t enough, you can get almonds very cheaply from your grocery store.
Other great nut varieties that are also popular in taste and high in health giving properties are walnuts, macadamia nuts, pine nuts and pistachios. Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts, not to mention a boost of vitamin B-6, thiamine, phosphorus and magnesium. With lower calories than most nut varieties, pistachios enable pregnant mums to snack healthy during pregnancy without packing on the pounds.
Macadamia nuts have a great sweet taste and are a fabulous source of energy with the highest energy value among nuts. In addition they are packed with important nutrients necessary for getting fit and healthy during pregnancy including minerals, antioxidants and vitamins that are vital for optimum health and wellness. Importantly also, they are free from gluten and contain no cholesterol.
Like all nuts, walnuts can help you meet your protein requirements, supplying 4 grams of protein per ounce. You need between 75 and 100 grams of protein per day during pregnancy, the American Pregnancy Association advises.
Walnuts also serve as the best nut source of omega-3 fatty acids which aids your baby’s brain development. Many pregnant women have trouble getting an adequate supply of omega-3 fatty acid because of the recommendation that pregnant women not eat more than 12 ounces of fish per week due to the risk of mercury contamination.
Pine nuts are a great source of vitamin K and Zinc and are highly effective in helping form your baby’s organs, skeleton, nerves and circulatory system while improving immunity and assisting normal blood clotting.
There is no doubt that a balanced diet is crucial for proper nutrition during pregnancy.
As you craft your eating plan, try to maintain a proper balance of nutrients by including a variety of nuts in your diet. Ensuring good nutrition during pregnancy will go a long way to keeping you and your developing baby healthy. Always keep a focus on quality of what you eat and be mindful of the quantity as well.
I hope this article has alleviated any concerns as to should pregnant women eat nuts.
***Picture thanks to Daniel Gilbey***